✅ General Recommendations
| Goal | Frequency |
|---|---|
| General health | 3–4 days/week |
| Weight loss | 4–6 days/week |
| Muscle gain (hypertrophy) | 4–5 days/week |
| Strength training | 3–5 days/week |
| Athletic performance | 5–6 days/week (structured) |
| Beginner | 2–3 days/week |
🔄 Split vs. Full-Body Workouts
- Full-body workouts: 3x/week (e.g., M/W/F)
Ideal for beginners or people short on time. - Split routines: 4–6x/week
(e.g., push/pull/legs or upper/lower splits). Great for more advanced lifters or bodybuilders.
🛌 Importance of Rest
- You should have at least 1–2 rest days per week to allow muscles and joints to recover.
- Overtraining can lead to fatigue, injury, and burnout.
🔁 Sample Weekly Routine (Intermediate)
Goal: General fitness
- Monday: Full-body strength
- Tuesday: Cardio or active recovery
- Wednesday: Full-body strength or mobility
- Thursday: Rest or light activity
- Friday: Full-body strength
- Saturday: Optional cardio, sport, or class
- Sunday: Rest
🧠 Bottom Line
If you’re just starting out, 2–3 times per week is plenty. As you build consistency and your goals become more specific, you can work up to 4–6 times per week, as long as you prioritize rest, sleep, and nutrition. The key is consistency, not perfection.
